Weighted Arm Lift
If you do not have small hand weights, use two water bottles, two cans of soup, etc. Get creative!
Hold the water bottles or weights, one in each hand with your arms down by your thighs
With your knees slightly bent, raise your arms over your head
Lower your arms down slowly back to your thighs
Follow the chart for your group
Flippers - 2 sets of 8
Junior Bronze - 2 sets of 10
Senior Bronze - 3 sets of 10
Silver - 3 sets of 12
Gold - 3 sets of 15
Shape on Floor
Lay flat on your stomach on the floor.
Extend your fingers as far as you can while pushing your armpits into the floor.
Move your fingers back. Repeat 5x.
Next press your hips into the floor, feeling your feet lift up. Relax. Repeat 5x.
Lift your hands off the floor with your fingers flexed. Relax. Repeat 5x.
Save the Handstand
Kick up to a handstand and when you feel yourself falling either forwards or backwards, try to save it at least once. If you can save it more than once keep going!
Set a timer for 3 minutes and keep trying!
Spiderwalk Against Wall
Do a spiderwalk against the wall (belly to the wall)
Try to get as close to the wall as you can with a tight body position
15-20 seconds (Flippers)
20-35 seconds (Junior Bronze/Senior Bronze)
35-55 seconds (Silver)
55-70 seconds (Gold)